Crossfit Athlete Fat Loss Summary

Ivette Carcas

This is just the summary version of the long post you can find in the link at the bottom.  What we teach is a patient approach that focuses on work capacity.  Our book Met Flex for Fat Loss gets updated monthly and you also get a free membership to the Science Lab private forum and unlimited access to the webinars.


  • Prolonged periods of low carb dieting can equate to underfeeding, and this can lead to all kinds of metabolic derangement.
  • Eating to perform means eating enough food to sustain and improve your work capacity, strength, agility, and sport specific skills.
  • Form follows function; by putting performance first, you can achieve an optimal body composition.  That may not mean you walk around at 5% body fat, but you’ll be lean and muscular without eating in a restrictive fashion.
  • Start by getting a ballpark figure of how many calories you need to eat every day (TDEE).  Although it may seem like a lot of food at first, most of the time you will create a calorie deficit through your training and eating more (not less) will promote positive body composition changes.
  • If fat loss is your primary goal or you’re coming from a period of calorie restriction, subtract 10% from your TDEE calculation to give yourself some room to eat a little bit less.
  • A good place to start for men would be bodyweight in grams + 50g for carbs on training days and dial it in as they go.  Women should start at bodyweight in grams of carbs. Another and potentially much better approach is to use the calculator and solve for carbs using the fats as I recommend on that page (lean people need to start at their weight in grams to maintain conditions favorable to maintaining the muscle they have earned)
  • Eat 1g of protein for every lb. of bodyweight.  
  • Counting calories may be necessary for a short period of time while you get a handle on how much you need to eat, but you should ultimately try to eat more by how you feel, look, and perform than any number.

Here is the link to the full post “How Crossfit Athletes Should Do a Calorie Deficit“.

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